Quick answer
Valerian root is an herb sold in supplements and teas for sleep. Evidence about whether it helps sleep is inconsistent, and it has not been established as an effective treatment for chronic insomnia. The National Center for Complementary and Integrative Health reports that the American Academy of Sleep Medicine recommended against using it for chronic insomnia in adults.
Ask a healthcare professional before using it, especially if you take medications or other supplements. Avoid combining valerian with alcohol or sedatives.
What the research says
Studies use different valerian preparations, doses and measures, making findings hard to compare. NCCIH describes the evidence for sleep problems as inconsistent and says there is not enough evidence to draw conclusions about anxiety. A historical reputation or an individual testimonial does not establish effectiveness.
Scientists have investigated possible effects on brain signaling, but the NIH Office of Dietary Supplements says there is no scientific agreement on its mechanism of action.
What is valerian root?
Valeriana officinalis is a plant whose root is sold in capsules, extracts and teas. Products can vary in ingredients and concentration, so findings from one preparation should not automatically be applied to another.
What to check on a supplement label
- Identify the plant, amount, form and other active ingredients; some products combine several herbs.
- Check the manufacturer, batch information and any relevant independent quality testing.
- Review warnings and discuss the product with a clinician or pharmacist, particularly if you take medication.
A supplement label or quality seal does not prove that a product will treat insomnia. There is no standard dose established here for treating a sleep disorder.
Other options for persistent insomnia
If difficulty sleeping persists or affects your daytime life, seek an evaluation. The NIH describes cognitive behavioral therapy for insomnia (CBT-I) as a usual first treatment for long-term insomnia. A clinician can also assess other factors such as sleep apnea, medicines, pain or stress.
Safety and interactions
NCCIH reports that short-term use appears generally safe for most adults, but long-term safety is uncertain. Possible effects include headache, stomach upset, mental dullness, excitability and vivid dreams. Rare liver injury has been reported, often alongside other herbs; causation and long-term effects remain uncertain.
Do not combine valerian with alcohol or sedatives. It may add to sedating effects of some medications or supplements. Bring a complete medication and supplement list to a clinician or pharmacist before use. Safety in pregnancy and breastfeeding is not well established, and use in children requires medical guidance.
If you have used valerian regularly for a long time, ask a clinician about stopping; NCCIH notes that withdrawal symptoms have been reported after abrupt discontinuation following chronic use.
Frequently asked questions
Does valerian root reliably improve sleep?
The evidence is inconsistent. It has not been established as an effective treatment for chronic insomnia.
Is valerian safe with alcohol or sleep medication?
It should not be combined with alcohol or sedatives. Ask a clinician or pharmacist about your specific medicines and supplements.
Is valerian safe during pregnancy or breastfeeding?
Safety is not well established. Seek medical advice before use.
What is recommended for long-term insomnia?
NIH describes CBT-I as a usual first treatment. A healthcare professional can recommend an evaluation and options tailored to you.
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